Dirty 30

Sticky Post By Josh Rogers On December 7, 2018 With 2 Comments

CROSSFIT

S&P Cycle: squat- pull–press- PULL– OFF

A. Build do a heavy set of:

Power Snatch + 2 OHS

B. 3 rounds, each for time
30 pullups
30 burpees
*rest 3 min bt rounds

CSPORT

A. As a warm up
3 sets:
30 sec mtn climbers
30 sec speed step
30 sec squats

B. 3 sets:
15 push press
15 KBS

C. 3 sets:
15 back ext
15 K2E

D. 3 rounds:
400m run
25 wall balls
20 pull ups
15 burpees

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